Light & Tasty BLT Chicken Salad Lettuce Wraps

If you ask me, BLT sandwiches are one of life’s simple pleasures.

These BLT chicken salad lettuce wraps take everything you love about the classic sandwich and turn it into a fresh, low-carb lunch option. Crispy bacon bits mix with tender chicken and juicy tomatoes, all wrapped up in cool, crunchy lettuce leaves.

The creamy mayo-based dressing brings those familiar BLT flavors together, while diced celery adds an extra layer of crunch. It’s like having your favorite sandwich, just lighter and more refreshing.

It’s a quick and easy meal that’s perfect for busy weekday lunches or light summer dinners.

What Kind of Lettuce Should I Use?

While this recipe calls for Romaine lettuce, you’ve actually got several good options for your lettuce wraps. Romaine is a popular choice because its long, sturdy leaves form perfect boats for holding the chicken salad, and they provide a satisfying crunch. If you can’t find Romaine or want to switch things up, butter lettuce (also called Boston or Bibb lettuce) works great too – its leaves are softer and more pliable, making them easy to wrap around the filling. For the crispiest results, look for fresh heads of lettuce with bright green leaves and no brown spots, and make sure to wash and dry your lettuce leaves thoroughly before using them as wraps.

Options for Substitutions

This fresh and light recipe can be customized in several ways to match what you have on hand:

• Chicken breast: You can use rotisserie chicken or even canned chicken in a pinch. Turkey breast works great too if you’re looking to switch things up.
• Bacon: Turkey bacon makes a lighter option, or try pre-cooked bacon bits to save time. For a vegetarian twist, try coconut bacon or mushroom bacon.
• Greek yogurt: Regular plain yogurt works, but strain it first in a coffee filter for 30 minutes to remove excess liquid. Or simply use all mayo if you prefer.
• Romaine lettuce: Butter lettuce, iceberg, or even large spinach leaves can work as wraps. You could also serve this in a regular wrap or as a sandwich.
• Avocado: If you’re not an avocado fan or don’t have any ripe ones, just leave it out – the salad will still be creamy from the mayo and yogurt.
• Lemon juice: Lime juice or apple cider vinegar can step in for lemon juice – use the same amount to keep that fresh, tangy taste.

Watch Out for These Mistakes While Cooking

The success of your BLT chicken salad lettuce wraps largely depends on proper preparation and timing – serving warm chicken can make your mayo-based dressing separate and create an unpleasant texture, so always make sure your chicken is completely cooled before mixing.

When preparing the lettuce wraps, a common mistake is not drying your lettuce leaves thoroughly, which can make the filling slide right off and create a messy eating experience – take the extra minute to pat your lettuce leaves completely dry with paper towels.

The avocado can quickly turn brown and affect both the appearance and taste of your salad, so it’s best to dice and add it just before serving, tossing it gently with a bit of the lemon juice to prevent oxidation.

For the best texture in your chicken salad, avoid over-mixing the ingredients which can make them mushy – instead, fold everything together gently just until combined, and remember to taste for seasoning before filling your lettuce leaves.

What to Serve With BLT Chicken Salad Lettuce Wraps?

Since these lettuce wraps are already packed with protein and veggies, they pair really well with simple sides that won’t overwhelm the meal. A light fruit salad with berries and melon adds a sweet contrast to the savory wraps, while some kettle chips or sweet potato chips can give you that satisfying crunch factor. If you’re extra hungry, a cup of cold gazpacho or a small serving of quinoa salad makes these wraps into a more filling meal. For casual entertaining, I like to serve these alongside some pickle spears and maybe a few deviled eggs for a fun lunch spread.

Storage Instructions

Keep Fresh: The chicken salad mixture will stay good in an airtight container in the fridge for up to 3 days. I recommend keeping the lettuce leaves separate and washing them just before serving – this keeps everything crisp and fresh. The avocado might brown a bit, but the lemon juice helps slow this down.

Meal Prep: This is perfect for meal prep! Mix everything except the avocado and lettuce leaves, and store in the fridge. When you’re ready to eat, just dice up fresh avocado and grab your lettuce leaves. This way, you’ll have fresh-tasting wraps all week long.

Pack: Taking these to work? Pack the chicken salad mixture in one container and the lettuce leaves in another. This prevents the leaves from getting soggy and keeps everything fresh until lunchtime. If you’re adding avocado, cut and add it just before eating.

Preparation Time	15-20 minutes
Cooking Time	0 minutes
Total Time	15-20 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 70-80 g
• Fat: 50-60 g
• Carbohydrates: 30-35 g

Ingredients

• 3 cups chopped, cooked, and cooled chicken breast
• 6 strips bacon, cooked and crumbled
• 2 tablespoons finely sliced green onions
• 1 tablespoon chopped parsley
• 1 1/2 cups halved grape tomatoes
• 1/2 cup chopped celery
• 1 medium avocado, firm but ripe, diced
• 1/4 cup mayo
• 2 teaspoons lemon juice, freshly squeezed
• 1/2 cup plain nonfat greek yogurt
• Romaine lettuce leaves for serving
• Salt and pepper to taste

Step 1: Prepare the Chicken and Vegetable Mixture

In a large mixing bowl, combine 3 cups of diced cooked and chilled chicken breast with 6 slices of cooked and chopped bacon.

Add 2 tablespoons of thinly sliced green onions, 1 tablespoon of minced parsley, 1 1/2 cups of halved grape tomatoes, and 1/2 cup of diced celery.

Mix these ingredients together to ensure an even distribution.

Step 2: Add the Avocado

Dice 1 medium avocado and add it to the chicken and vegetable mixture in the bowl.

Gently fold the avocado into the mixture, taking care not to mash it.

Step 3: Make the Dressing

In a separate small bowl, mix together 1/4 cup of mayonnaise, 2 teaspoons of fresh lemon juice, and 1/2 cup of plain fat-free Greek yogurt.

Stir these ingredients until they are well combined and smooth.

Step 4: Combine Mixtures

Pour the dressing over the chicken and vegetable mixture in the large bowl.

Gently stir to combine all the ingredients, ensuring everything is evenly coated with the dressing.

Step 5: Season and Serve

Season the salad with salt and freshly ground black pepper to taste.

Serve the chicken salad by spooning portions into Romaine lettuce leaves to create fresh, crisp wraps.

Enjoy your healthy and delicious meal!